Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: annanisi

In the 7 days ending Sep 15, 2019:

activity	#	time	miles		km		+m
Orienteering	8	6:30:40	27.41	(14:15)	44.11	(8:51)	1511
Running	6	3:11:00	13.53	(14:07)	21.77	(8:46)	806
Strength	1	40:00
Yoga/Mobility	1	10:00
Total	10	10:31:40	40.94		65.88		2317
[1-5]	9	9:41:40

2:32

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Sunday Sep 15, 2019 #

Running warm up/down 36:00 [1] 3.37 km (10:41 / km) +229m 7:58 / km
shoes: VJ Grasshopper old

Orienteering race 1:22:50 [4] 9.82 km (8:26 / km) +366m 7:07 / km
shoes: VJ Grasshopper old

Long distance in the alps, felt so strong and fast but unfortunately I made a lot of small mistakes. This could have been my first austrian champ title but it seems like I have to wait until next year. 3rd place (+5:50 to Ursi)
Good to see that I can perform in high altitude and that my physical shape is on top! :-)

Running warm up/down 10:00 [1] 1.3 km (7:42 / km)
shoes: VJ Grasshopper old

Saturday Sep 14, 2019 #

12 PM

Running warm up/down 40:00 [1] 3.78 km (10:35 / km) +242m 8:01 / km
shoes: VJ Grasshopper old

Orienteering race 15:30 [4] 2.43 km (6:23 / km) +70m 5:35 / km
shoes: VJ Grasshopper old

Downhill forest sprint on 1:5000 scale. Not that easy but solid race. 3rd place (+50sec)

Running warm up/down 6:00 [1] 0.93 km (6:27 / km) +10m 6:07 / km
shoes: VJ Grasshopper old

4 PM

Running warm up/down 13:00 [1] 1.67 km (7:47 / km) +5m 7:40 / km
shoes: VJ Irock 3

Orienteering race 12:46 [4] 2.37 km (5:23 / km) +70m 4:42 / km
shoes: VJ Irock 3

Mixed Sprint Relay 4th leg, fast race!
4th place for the team.

Running warm up/down 11:00 [1] 1.39 km (7:55 / km)
shoes: VJ Irock 3

Friday Sep 13, 2019 #

Running 28:00 [1] 3.5 km (8:00 / km) +108m 6:56 / km

easy

Yoga/Mobility 10:00 [0]

Thursday Sep 12, 2019 #

Note
(rest day)

Wednesday Sep 11, 2019 #

10 AM

Orienteering 1:04:20 [1] 8.4 km (7:40 / km) +223m 6:46 / km
shoes: VJ Bold

Long legs

Tuesday Sep 10, 2019 #

10 AM

Strength 40:00 [0]

New and very tough exercises in the sand. The duck walk killed my muscles.

11 AM

Orienteering 23:14 [3] 4.84 km (4:48 / km) +80m 4:26 / km
shoes: VJ Irock 3

3 Sprint loops with Gel, Cup drinking and bottle drinking test inbetween. I failed totally in cup drinking but I’m quick in taking the gel and drinking from the bottle. Fast race !

Running warm up/down 9:00 [1] 1.0 km (9:00 / km) +15m 8:22 / km
shoes: VJ Irock 3

4 PM

Orienteering 1:20:00 [1] 7.2 km (11:07 / km) +202m 9:45 / km
shoes: VJ Bold

Monday Sep 9, 2019 #

Orienteering 47:00 [1] 3.89 km (12:05 / km) +235m 9:17 / km
shoes: VJ Bold

Reran parts of the course. felt much better and according to my splits I was faster to most of the controls even though I jogged.
What I learned: Look up and ahead!

10 AM

Running warm up/down 17:00 [1] 1.39 km (12:14 / km) +108m 8:48 / km
shoes: VJ Bold

Orienteering 1:05:00 [2] 5.16 km (12:36 / km) +265m 10:01 / km
shoes: VJ Bold

Middle distance in the sandstones. Managed the technical part quite well but made one very weird mistake to one of the easiest controls. I have no idea what I was thinking...fun anyway!

Running warm up/down 21:00 [1] 3.44 km (6:06 / km) +89m 5:24 / km
shoes: VJ Bold

CD with Stefan. Got lost on the way back to parking :)

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